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Thu, 02 Aug 2018 21:10:03 +0000en-UShourly1https://wordpress.org/?v=4.9.8Adam Steer of BodyweightCoach.com answers your questions and interviews leaders in the fields of alternative exercise, health, wellness, anti-aging and more to help you lose fat, build muscle, optimize your health and create your lifestyle.BodyweightCoach.comcleanBodyweightCoach.comsarahlang.jv@gmail.comsarahlang.jv@gmail.com (BodyweightCoach.com)BodyweightCoach.comhttp://bodyweight-burn.s3.amazonaws.com/podcast/BWC-Podcast-Cover.jpghttps://bodyweightcoach.com
Benefits of a Bodyweight Workout Routinehttps://bodyweightcoach.com/08/benefits-of-a-bodyweight-workout-routine/
https://bodyweightcoach.com/08/benefits-of-a-bodyweight-workout-routine/#respondThu, 02 Aug 2018 20:48:50 +0000https://bodyweightcoach.com/?p=13410Benefits of a Bodyweight Workout Routine As the name might indicate, the main difference between bodyweight exercises and classic weight training is that the former makes use solely of your mass to create tension, burn fat, and expand muscle tissue. The latter relies on additional equipment, which is seen as a downside when you are […]

As the name might indicate, the main difference between bodyweight exercises and classic weight training is that the former makes use solely of your mass to create tension, burn fat, and expand muscle tissue. The latter relies on additional equipment, which is seen as a downside when you are seeking a simple exercise routine.

If that is your case, then bodyweight training is certainly the right choice for you. The exercises engage every single part of the body, as long as you are careful to target it. This includes anything from the thighs and arms, all the way to the heart.

Due to this, not only do you end up being in great physical shape, but you are also healthier in general. To establish just how that happens, here are the three major benefits of this type of physical activity.

3 Benefits of Bodyweight

1. Combines Strength and Cardio

An efficient exercise routine delivers incredible results because it is focused on one singular aspect. Some programs aim to improve endurance, while others are designed specifically to build brawn. There are also training schedules that steer towards one specific body part or a particular set of skills that improve athletic performance.

There are numerous workouts available online, most modern programs focusing their exercises on strength. Depending on the routine you adopt, you can add in some sessions that target cardiovascular health specifically. However, bodyweight training combines the two types in one simple routine that will improve both aspects simultaneously.

What is more, they target every single body part if you plan each session accordingly. The best way to go about this is to integrate 60 seconds of cardio bodyweight movements, such as high knees or burpees, in between your regular push-ups, lunges, and whatever other strength exercises you prefer. This will fortify the heart, build lean muscle, and tone you limb to limb.

2. Fast and Efficient Weight Loss

It’s no secret that most people who take up a regular workout routine seek fast and efficient weight loss. Toning the body in a short period of time is essential during the warmer months of the year mostly, but also throughout its entirety if you value your health and fitness. And even though many programs promise this benefit, few actually help people achieve.

One of those select few is bodyweight training. This type of physical activity activates your innate flight or fight response via tension, which signals your body to burn fat so that you stay alive. Even though working out is by no means a life or death situation, your neurotransmitters don’t really differentiate between these various stressors.

What is more, bodyweight training usually consists of high-intensity intervals, which are known for their efficiency. In fact, as little as 30 minutes per week of them can deliver comparable results to partaking in long-term exercises or professional sports. This has been demonstrated by a recent study conducted in June 2018.

3. Accessible and Convenient

Finally, it’s important to mention that bodyweight training is accessible and convenient. It doesn’t require any additional equipment, and you don’t have to purchase a gym membership to engage in it. In fact, it can be performed just about anywhere. Building lean muscle is thus possible whether you’re at home, at the office, or in the middle of your college’s campus.

As previously mentioned, this type of routine relies solely on the weight of your own body to deliver visible results. Therefore, no financial investment is necessary. Consequently, besides being extremely opportune and available to just about anyone, it is cost-efficient as well. After all, who doesn’t dream of a workout that isn’t just affordable, but actually free?

The recommended way to approach it is at home, so that you have the necessary space to fully focus on the routine. However, when you are short for time and want to squeeze in a bit of training during your lunch break, a few pushups at the office won’t hurt anyone.

Final Thoughts

It’s no secret that exercising regularly has amazing advantages for the entire body. What sets bodyweight training apart from the crows is its ability to combine strength training with beneficial cardio which results in a shaped body that is also healthier overall.

What is more, you can drop pounds a lot faster with this type of workout as well. The tension created by the high-intensity intervals behind bodyweight exercises puts just enough strain on your system so that fat is burned at a sped up pace. And to top it all off, it is also one of the most convenient workouts out there, as it is completely free and can be pursued anywhere.

If you are serious about pursuing an exceptional body weight program today, follow the link : Get started right away!

“Luke S. Mitchell is an MS Undergraduate in Sports Journalism and manager of Defend Your Healthcare. He is interested not only in the mind-body relationship and how motivation shapes our bodies but also in how we draw energy just from one simple yet powerful thought.You can find him on Facebook and Twitter.”

]]>https://bodyweightcoach.com/08/benefits-of-a-bodyweight-workout-routine/feed/05 Reasons Every Man Should Stay Fithttps://bodyweightcoach.com/06/5-reasons-every-man-should-stay-fit/
https://bodyweightcoach.com/06/5-reasons-every-man-should-stay-fit/#respondFri, 29 Jun 2018 22:08:28 +0000http://bodyweightcoach.com/?p=13396 As June comes to a close so does Men’s Health Month. However, the ending of the month does not mean that men should give up on their health and wellness. Living a healthy lifestyle, both with the foods you eat and amount you are active, is extremely important beyond the month of June. Living […]

As June comes to a close so does Men’s Health Month. However, the ending of the month does not mean that men should give up on their health and wellness. Living a healthy lifestyle, both with the foods you eat and amount you are active, is extremely important beyond the month of June.

Living and maintaining a healthy lifestyle has many benefits, both physically and mentally, and allows you to meet your full potential. Being the best possible version of yourself includes building up a level of fitness that will help you live well and set an example for those you care about.

Keeps Your Heart Healthy

Heart disease is the leading cause of death in the United States for both men and women. In general heart disease includes common issues such as high blood pressure, high cholesterol, heart attack, and stroke, among many others. While there are many causes for heart disease, lack of fitness and exercise routine is one of the larger culprits.

Exercising on a regular basis and keeping up your fitness level improves your cardiovascular and circulatory systems. The movements you are making when exercising gets your heart pumping, thus increasing blood flow and keeping any blockages from forming. Exercise and overall fitness is also a great way to work out any stress, which is another leading cause of many forms of heart disease.

The improvements to your cardiovascular and circulatory systems that come along with being fit increases the amount and strength of blood flow throughout your body. Increase in blood flow makes it easier to get and maintain an erection, thus improving your sexual performance. Fitness also increases your stamina. Being fit means that not only will you be able to get and maintain an erection, but that you’ll be able to last longer too.

Feel Less Achy

Exercising and maintaining your fitness means you are doing more for your body than just sitting at a desk or on a couch. Movement that comes with being fit stretches your muscles and helps with a variety of issues. For those of us stuck at a daily desk job, it can be hard to remember to stretch your muscles. Still, while you’re at work, there are some movements you can do to feel less stiff and get your muscles moving at least a little.

After work, it is important to make sure you are doing something to work towards fitness. This could be as simple as going for a walk or as intense as a full gym session. Either way you are moving your muscles after a long day of essential lack of motion. Conditioning your muscles can increase your flexibility, relieve joint stiffness, and relieve aches and pains.

Help Your Mental Health

Being fit and exercising regularly can also help your mental health. Whether stress, anxiety, depression, or some other form of mental health issue is plaguing you, adding a fitness routine in conjunction with other treatments can really help.

Exercising releases endorphins, the chemical in your brain that makes you feel good and happy. Working together with the routine your doctor suggests, this extra release of endorphins can help you to feel even slightly better. Putting your mind on the workout can help take your mind off whatever other thoughts are plaguing your mind or can even help to work through those thoughts.

Boost Your Mood

Along with improving your mental health, creating and maintaining a fitness routine can help you to just feel better in general. As previously mentioned, exercising releases endorphins. Every time you exercise, you get another rush of endorphins in your system. This makes you feel better and happier.

Fitness, and making yourself healthy, also just makes you feel good about yourself. You know that you are doing something to improve your well being and that is a powerful feeling. Knowing that you are doing something good and healthy for yourself makes you feel better about yourself overall, especially when you start to see results from the fitness routine.

]]>https://bodyweightcoach.com/06/5-reasons-every-man-should-stay-fit/feed/0How To Create A Nutritionally Complete Protein-Packed Vegan Meal For Your Gym Buddieshttps://bodyweightcoach.com/05/how-to-create-a-nutritionally-complete-protein-packed-vegan-meal-for-your-gym-buddies/
https://bodyweightcoach.com/05/how-to-create-a-nutritionally-complete-protein-packed-vegan-meal-for-your-gym-buddies/#commentsThu, 31 May 2018 15:20:07 +0000http://bodyweightcoach.com/?p=13386Just 1.2 grams of protein per kilogram every day – that’s how much protein The American College Of Sports Medicine recommends for endurance athletes. It’s a snap to achieve this with a vegan diet and you’ll probably require less if you’re not an athlete. You just have to know how to maximize your protein intake. […]

Just 1.2 grams of protein per kilogram every day – that’s how much protein The American College Of Sports Medicine recommends for endurance athletes. It’s a snap to achieve this with a vegan diet and you’ll probably require less if you’re not an athlete. You just have to know how to maximize your protein intake. So, when your vegan gym buddies come over for dinner, treat them (and yourself) to a delicious, protein-rich vegan meal that will boost everyone’s fitness at the gym the next day.
​

Complete proteins are your best bet

Protein is essential for every organ, cell, and tissue in our body. The body produces 12 amino acids, but we need to get nine essential amino acids from our diet in order to be healthy. If you want to increase your muscles, your meals should contain all the amino acids in order to be a complete protein meal. It sounds difficult, but it’s really easy. When feeding your vegan friends, treat them all to a dish of legumes, such as beans and quinoa, which gives you all the proteins you need. That meal is complete in itself!

Legumes are a fitness food

According to a study published in the Journal of Nutrition, if you want to get big muscles, add 30 grams of protein at each meal. If you do, the study found, you can achieve 25 percent more protein synthesis to enable muscle growth. When planning a vegan meal for an exercise buddy who wants to build big muscles, a good rule to follow is to focus on legumes. Just consider this: one cup of black beans contains 16 grams of protein, while a cup of chickpeas contains 19 grams of protein. That’s all your friend needs to get the full amount of protein he needs.

Your meal needs protein boosters

There are some foods that help your body to better absorb protein. These include acidic foods such as fruits, orange juice, and vinegar, so consider adding these to your vegan meal. You can also get some great meal inspiration from restaurant vegan meals that make use of delicious protein-boosting ingredients, such as balsamic, garlic, and fresh greens. Since these foods contain proteases, enzymes that are found in your stomach which break down bonds between amino acids so that they can be absorbed by the body easier, they will increase the benefits of protein to your body. With more protein getting absorbed by your body, more of it will go to building your muscles.

Don’t forget the carbs!

If you follow a regular workout routine, you should be adding carbs to your protein-rich vegan meals. The addition of healthy carbs will also help to make it feel more satisfying. Eating protein and carbs together will help you build more muscle, burn more calories, and give you the energy to sustain your workouts. Blending carbs and protein in a post-workout meal is important to repair depleted muscles, so if your friends are coming to you for dinner straight from the gym, give them this delicious combination. Examples of good carbs to add to your protein meals include sweet potatoes and whole-wheat pasta. When combined with proteins such as lentils and wild rice, it will be a delicious and nutritious meal – no one will even miss a meat dish!

You can build muscle and become fit on a vegan diet. The trick is to make sure you’re eating enough protein. When cooking for your vegan friends, add healthy proteins such as legumes and whole-grains to the menu. Don’t forget to add foods that will encourage better absorption of protein by your body. The result? Tasty protein-rich foods that sneakily boost your fitness.

]]>https://bodyweightcoach.com/05/how-to-create-a-nutritionally-complete-protein-packed-vegan-meal-for-your-gym-buddies/feed/1The Keto Diet: What You Need to Eathttps://bodyweightcoach.com/04/the-keto-diet-what-you-need-to-eat/
https://bodyweightcoach.com/04/the-keto-diet-what-you-need-to-eat/#commentsFri, 27 Apr 2018 13:20:06 +0000http://bodyweightcoach.com/?p=13375Are you willing to see your keto diet achieve long-term outcomes, but you are unsure whether your food list is helping you achieve that goal? Improving your keto diet food list for better results is possible. The keto diet has been relied upon for close to a century, and its effectiveness can be explained in […]

]]>Are you willing to see your keto diet achieve long-term outcomes, but you are unsure whether your food list is helping you achieve that goal? Improving your keto diet food list for better results is possible.

The keto diet has been relied upon for close to a century, and its effectiveness can be explained in the light of nutrition science and physiology.

But What Does Keto Diet Mean?

The keto diet (often referred to as the ketogenic diet) typically is a low-carb diet whose origin is traceable to the 1920s among epileptic patients as shown by Johns Hopkins Medical Center researchers.

The keto diet mimics fasting and achieves better results without any side effects. This diet is effective as restricts intake of high-carb glucose-rich foods.

The keto diet will work for virtually any person as it expands body fat at the expense of carbohydrates. Consequently, users lose excess body fat and weight. This approach to weight loss does not require counting of calories, fasting, or intense physical exercise to work effectively.

Now, which foods are recommended for your keto diet?

1. Avocado Oil

Do you believe that avocados are an incredible source of nutritional and medicinal benefits?

It is easy to mistaken this nutrient-dense food as keto-unfriendly since it has nine carb grams in every 3.5 ounces. However, 7 grams are fiber content, and only 2 grams’ account for its net carb count.

Avocado oil is a rich mineral and vitamin source. Such is the presence of potassium in avocado oil which most people miss in their diets. Research shows the essence of potassium in promoting the process of body transition into ketosis (1).

Avocado oil has been implicated in increasing levels of bad cholesterol in the body. However, research has disputed such assumptions, holding that avocado oil may trigger the reduction of bad cholesterol and triglycerides by 22%.

2. Chia Seeds

Seeds and nuts have won the hearts of many as high-fat, low-carb, and healthy foods. And such are chia seeds. These seeds have an adequate healthy fat content, and it is recommended that you include them in your keto diet.

Frequent consumption of chia seeds is associated with the incidence of cardiovascular complications. Indeed, such is the study which holds that other than heart disease, chia seed consumption may potentially minimize the risk for depression, certain cancers, and other chronic illnesses.

I love chia seeds for their high fiber content. This fiber serves to help you have a satiation feeling for longer while minimizing the body’s affinity to absorb more calories. (2)

3. Seafood

Are fish, salmon, and shellfish on your keto diet list? These foods are described as keto-friendly, and they have high selenium, B vitamin, and potassium content.

What’s more, they virtually are carb-free.

The carb content is seafood varies among different shellfish types. For example, some types including squid, clams, oysters, mussels, and octopus have between 3 and 7 grams of carbs. Therefore, be keen to account for their carb content if you must add these types to your keto diet.

Research has justified the inclusion of seafood to your keto diet. A study on insulin sensitivity shows that mackerel, salmon, and sardines which are rich in fat have ample omega-3s. omega-3s are essential in the reduction of body insulin levels while promoting insulin sensitivity among overweight and obese individuals (3).

Fish consumption has an additional benefit of improving immunity and cognitive health. All you need is a minimum of two seafood servings each week.

Then, there are those foods you must avoid by all means. These are what I can the keto-unfriendly foods.

Keto-unfriendly Foods

When I had to trim my food list, I was worried about having to ditch my treats and delicacies. However, I learned that when I followed my keto diet appropriately, my cravings vanished. Therefore, there is nothing to worry about, you’ll do fine. For your keto diet to work effectively, be sure to exclude the following from your food list.

1. Starches and Grains

Can you imagine avoiding bread? Many people are eating bread in some form each day. However, grains and starches may result in some problems. Indeed, grain induces internal issues and other allergies, and this is the reason gluten-free foods are the talk in town. Cutting out starches and grains, you benefit by avoiding
more carbs which could otherwise result in adding weight.

2. Sugar

Are fruit and candy your favorite delicacies? It is sad you must avoid them if your keto diet is to work effectively. If you cannot possibly contain your cravings for sugar even after switching into ketosis, you can still have your treats by savoring fat bombs.

However, consume fat bombs in moderation as they could easily make you revert to the vicious cycle that you are avoiding. Back to the foods to avoid, ensure that fruit juices, sodas, ice cream, pastries, and cookies are not on your keto food list.

Research shows that avoiding sugar enables the body to utilize the effects of ketosis to improve your blood sugar to discourage type 2 diabetes (5).

For a fruit junkie, you can find solace in moderate blueberry and raspberry consumption.

3. Alcohol

Most diets do not recommend alcohol. The keto diet is only interested in restricting carb intake. Therefore, you only need to avoid drinks with carb contents. Thus, beers, liqueurs, and ciders are virtually off limits.

You can consume such liquors as whiskey, tequila, brandy, rum, scotch, vodka, cognac, and gin. However, you must not use mixers which could be having carb contents.

The food list for the keto diet is long, and the foods to avoid are even more. I have presented just some of the most common. Look out for more posts from me for a deeper understanding of the keto diet.

]]>https://bodyweightcoach.com/04/the-keto-diet-what-you-need-to-eat/feed/1How Working Out Sharpens Your Focus and Concentrationhttps://bodyweightcoach.com/04/how-working-out-sharpens-your-focus-and-concentration/
https://bodyweightcoach.com/04/how-working-out-sharpens-your-focus-and-concentration/#respondSun, 15 Apr 2018 13:42:15 +0000http://bodyweightcoach.com/?p=13285How many times have you heard someone talk about the brain like it’s a “thinking muscle”? That’s why we go to school, college, and that’s why we keep learning throughout our lives. We’re practically training that “thinking muscle”. But science has proven that in order to really maximize your brain’s potential, mental exercises and learning […]

]]>How many times have you heard someone talk about the brain like it’s a “thinking muscle”? That’s why we go to school, college, and that’s why we keep learning throughout our lives. We’re practically training that “thinking muscle”. But science has proven that in order to really maximize your brain’s potential, mental exercises and learning are simply not enough.

There is a direct connection between exercising and mental health, and if you really want to enhance your focus and concentration, you should consider working out. We did a bit of researching and we’ve come up with this short guide which should help you understand how mental health, focus, and concentration are connected. Hopefully, this guide will help you find the best way to improve your concentration, focus, and other skills as well. So, let’s not waste time, and let’s get straight to it.

How Does Working Out Help?

Aerobic exercises like running or Pilates create specific compounds in your body and these compounds help create new neurons while protecting the ones that already exist. These compounds also help with the parts of your brain which stores memories.

When it comes to associative memory, science has proven that women improve theirs through strength training like weight-lifting. All of these factors affect your focus and concentration in the best possible way. Regular exercising also helps with adrenaline regulation, as well as with the endorphin levels. These hormones are essential for concentration, so regular exercising is in direct correlation with better concentration.

Besides this, exercising improves your physical health and the way you feel. Reducing the stress, anxiety, and fatigue through regular training will help you with focus immensely. Developing a workout routine also helps with regulating your sleep cycle and it will improve your overall immune system, which in turn helps with depression and insomnia.

Which Exercises Can Help With Focus?

When it comes to concentration and focus, the best advice you can get is – try to combine strength and aerobic exercises evenly. Some lighter form of exercises like brisk walking, jogging, Tai Chi and Yoga have all proven to be extremely helpful for people who experience lack of focus. Regular training can also be extremely helpful in many ways.

As your body gets used to regular exercising, your overall health will improve. This means your concentration and focus will be unaffected by any health issues you may have had. Various experts state that golf can significantly improve your focus and concentration. Regularly focusing on perfecting your golf swing can really boost your overall mental health. A Yoga class at a local gym or even a personal trainer can also be a significant step up for your overall health and focus.

The Mental Health Benefits of Training

There are other mental health benefits physical activity brings to the table. As the brain structure grows with physical activity, scientists have proven that cardiovascular fitness can significantly improve your memory. You shouldn’t overdo it, however, because too much workout can cause stress and exhaustion.

Another thing physical activity is good for is boosting divergent thinking. Quite a lot of people fall in love with hiking because of the feeling that their minds are free. This allows creative thinking to take place. A simple walk can really make the difference. Exercising is good for everyone. Various studies have shown that mild but regular exercising can significantly slow down dementia and improve cognitive thinking in older people. Exercising in older age also helps quite a lot with balance, coordination, and overall mental health.

Of course, no one expects to see your nana running a marathon, but it’s not impossible if she is into it. The most important thing is to be open to exercising and physical activity, as it can really help you out with both your concentration and your overall health.

Final thoughts

Wherever you go and wherever you look, you will hear the same thing – exercise is good for your physical and mental health. The reason you hear this so often is simple – it’s true. But this doesn’t mean that you have to become a bodybuilder overnight.

You should find some kind of physical activity you enjoy the most and you should focus on it. Jogging, Yoga, Pilates, even dancing, and brisk walking, all of these things can really help you feel great. So don’t sit still, go and find what you like the most and just do it.

]]>https://bodyweightcoach.com/04/how-working-out-sharpens-your-focus-and-concentration/feed/0The Secret to Rapid Regenerationhttps://bodyweightcoach.com/02/secret-rapid-regeneration/
https://bodyweightcoach.com/02/secret-rapid-regeneration/#respondMon, 05 Feb 2018 17:29:08 +0000http://bodyweightcoach.com/?p=13238What if I told you that blood circulation is directly responsible for how quickly we’re able to heal surface wounds? What if I told you that our muscles aren’t able to heal and repair without oxygen being properly transported through our circulatory system? Everyone knows that circulation is important, but not everyone knows exactly why. […]

]]>What if I told you that blood circulation is directly responsible for how quickly we’re able to heal surface wounds? What if I told you that our muscles aren’t able to heal and repair without oxygen being properly transported through our circulatory system? Everyone knows that circulation is important, but not everyone knows exactly why.

I’m going to outline the vital importance of the circulatory system in this article, and then I’ll tell you how to improve your circulation.

You can strengthen your circulatory system to improve your health and recovery speed by adapting several specific lifestyle techniques and by including certain foods and vitamins in your diet,

How Circulation Affects Recovery

The circulatory system is the biggest system in the body and it affects every other system and part of our body. It’s vital that we take care of it if we want to be able to live a healthy life and recover quickly from injuries or setbacks.

But how exactly does the circulatory system impact our recovery ability?

The healing of wounds and injuries typically requires two basic things that the circulation system can provide – blood and oxygen.

There’s a certain process that goes on during the recovery process from injuries and wounds. First off, blood tends to clot. Many people know that blood clotting can be a dangerous thing, but this is only true when the blood clots while it’s still in your arteries. Blood clots naturally to restrict the flow of blood to an injury.

Once the affected area has been sealed off, the nearby blood vessels expand to deliver nutrients and oxygen to help speed up the recovery process. A white blood cell will ‘take charge’ of the wound and fight infection and oversee the recovery.

Next, the tissues rebuild and remodel themselves through the use of various proteins such as collagen, all of which rely on your circulatory system to help transport them.

If the nutrients of blood cells aren’t able to get to the place that they’re needed, the process will become interrupted and you won’t be able to heal properly.

These wounds are more common in people who have diseases that affect the flow of blood throughout the body – such as those with diabetes, high blood pressure, severely overweight people and those with cardiac problems. These wounds become known as ‘chronic wounds,’ or injuries that simply won’t heal.

Fortunately, it’s possible to enhance your circulation if you’re worried that you might not be functioning at the highest level. These are some of the best tips for doing so.

Stay Active

There’s a reason so many medical professionals recommend exercise as one of the best cures for pretty much everything aside from a debilitating condition.

Regular exercise really helps to promote blood circulation.

When you exercise, especially when you do high-intensity aerobic exercise , your heart has to work harder to pump blood throughout your body to make sure that your muscles are getting the oxygen that they need to function.

Doing this makes it easier for your blood vessels to dilate, and with regular exercise, you will begin to open them up more permanently and enhance the transportation of necessary nutrients around the body.

Stay Hydrated

Dehydration makes it harder for your body to move blood. Because your body is largely made up of water, if you don’t have enough in your body, fluids will start to thicken and become harder to transport – this will prevent the body from recovering at an optimal rate.

Dehydration leads to something called “bad oxygen perfusion”. This means that your blood can’t gather together enough oxygen to transport necessary nutrients to wounds. This is a huge contributor to the development of chronic wounds.

Pay Attention to Your Diet

There are quite a few things that you should incorporate into your diet if you want to have the best possible circulation.

A few of these are foods that you can easily get at the supermarket, and a few of them are supplements that will contribute to improved circulation in a number of ways. Before taking any supplements, you should double-check with your doctor to make sure that there aren’t any contraindications.

Supplements:

L-arginine is an amino acid that promotes the production of nitric oxide, which is a compound that your body naturally produces on its own. Nitric oxide is one of the most potent natural vasodilators (a substance that promotes the dilation, or widening, of blood vessels) and enhancing its production can be a lifesaver for people with poor circulation. It can also help men who are suffering with symptoms of ED. You can find it at many pharmacies and health food stores.

Ginkgo biloba, a tincture or ground herb made from the ginkgo tree, is usually used as a brain-boosting nootropic. This is because it enhances blood flow to such a significant degree that people notice cognitive improvement from the improved flow of oxygen and nutrients to the brain.

Foods:

Ginger and garlic are both natural blood thinners that help to contribute to a healthy immune system and promote fluid blood circulation. They can be easily added to daily meals.

Blackberries help to promote the formation of new blood cells, which are necessary for carrying oxygen throughout your body. Eating these a few times a week can improve your circulation significantly.

Cayenne pepper, or any other hot chili pepper, can improve circulation. This is due to the action of capsaicin, the compound that makes these foods spicy. If you’ve ever noticed that someone gets flushed after eating something that’s a bit too spicy, this is because the blood vessels are opening to such a degree that it begins to show in the skin.

Fish and avocados, or anything else containing omega-3 fats, also help to expand your capillaries and promote positive circulation. It’s important to get omega-3 fats several times a week.

In conclusion

Blood circulation is vital for your recovery from exercise and for your overall health., Try these natural methods to improve your circulation, speed your recovery time from exercise, and aid wound healing.

]]>https://bodyweightcoach.com/02/secret-rapid-regeneration/feed/05 Powerful Ways to Keep Your Gym Routine on Trackhttps://bodyweightcoach.com/01/5-powerful-ways-keep-gym-routine-track/
https://bodyweightcoach.com/01/5-powerful-ways-keep-gym-routine-track/#commentsSun, 28 Jan 2018 15:14:47 +0000http://bodyweightcoach.com/?p=13221It’s your first time at the gym. You’re excited to work out and get into shape. And you know that everything will be different this time. This time you’ll really do it. But you wake up the next morning and can hardly lift your legs out of bed. Where the hell did this soreness come […]

As time goes on, it is easy to think “well, if I just skip today, that wouldn’t hurt me.” Which turns into “well, I didn’t go yesterday, and that was fine.” Finally, you say “well, it’s been a year since I worked out, should I finally cancel my membership?”

Here are 5 tricks you can use to stay motivated when your body wants you to stop.

Set Short-Term Goals

Long term fitness goals keep you coming to the gym once every six months. Things like hitting a target weight, or fitting in to your old clothes.

The problem? They’re vague.

It’s hard to stay motivated when you aren’t seeing progress.

You need a reason to go to the gym more frequently. Once a week, three times a week, whatever fits your plan.

So set short-term goals. Few things you can easily check off a list.

Here are a few:

This week you’ll complete a single-set circuit of at least one fitness equipment per major muscle group.

You’ll stay on the treadmill for at least 20 minutes, at whatever speed, before you hit the weights. Or if you are inclined to cardio, lift for 20 minutes with weights you’re comfortable with for the same duration.

Make it a point to get in at least 10000 steps few days a week. This is the number of steps recommended by the American Heart Association.

Set short-term goals for yourself. A goal that is easily checked off a list like starting your day off with a protein shake and a bagel instead of your favorite fast food breakfast. Whatever goals you set, so long as they are realistic, they give you something to strive toward and make it easier to measure your progress.

Work out with a Friend

Want to be more regular to the gym? Get someone with the same goals as you do.

One of the best ways to be sure you show up to something is to have someone who will pull you up when you can’t yourself. When you have a regular workout partner, they will notice if you don’t show up one day and reach out. That can provide you the extra motivation you need to actually get yourself out of bed and to the gym, even on a day when you really don’t want to.

On top of that, having someone else working out alongside you will help you push harder in your workouts. You’ll also enjoy the experience more since you have someone else there with you. These combine to make it easier to find the motivation to work out.

It definitely helps the day two problem, since when you miss the first time, your friend is going to make sure you commit to being there the next day. You wouldn’t want to repeatedly disappoint them.

Get Ready for the Gym

If you really just don’t want to workout one morning, do this – get up and put your gym clothes on anyway.

You don’t have to go, just put the clothes on. Then you can go back to bed. Of course, once you have the clothes on, it would be silly to not at least drive to the gym. You don’t have to go in, just go see it. And so on.

Psychologically, you will quickly build a habit that when you put your gym clothes on, you’re going to work out. Take advantage of that when you really just don’t want to go.

Starting to get ready will change your attitude enough to make it easier to take the actual step of getting to the gym and working out. After all, your mind will already be preparing you, gathering the energy it needs and sending blood to the proper muscles.

Remember Your Motivations

In the daily slog, it’s easy to forget why you decided that you wanted to work out in the first place.

Make it easier on yourself. Put a reminder somewhere near your bed, so that you’ll see it when you wake up. Maybe it’s an old pair of jeans you used to fit into but can’t anymore. Or a picture of you kayaking or mountain climbing, which you need to be in better shape to do.

It could even be as simple as your goal mile time written down on a sheet of paper, where you’ll have to move it before you can turn off your alarm in the morning.

Whatever you use, look at it first thing when you wake up. When you’re deciding whether or not you have the energy to go to the gym, make sure that you’re not comparing the enjoyment of staying in bed to the effort of working out. Instead, compare staying in bed to how happy you will be when you reach your goal, whatever that may be. This will make it far easier to find the motivation to keep going since it reminds you of the end result.

Come Up with a Reward

If all else fails, figure out a reward system that you can use to give yourself the extra push. Sometimes, we need a nearer, more concrete reward.

Make sure it’s something that you can do easily, so that you won’t end up skipping it, but that it’s also something that you actually want to do.

For example, you could decide that you’re only going to watch Netflix on days that you’ve worked out. Obviously, you don’t want to do anything that would counteract the effects of your workout, like binging on fast food but pick something you enjoy that will give you motivation to actually work out.

Over time, you’ll begin to associate the reward with the workout itself, and the workout will be a more positive experience.

Remember that it takes an average of twenty-one days to make or break a habit.

Beginning any new fitness routine is difficult, and finding ways to keep yourself motivated will help you see real progress in the end.

]]>https://bodyweightcoach.com/01/5-powerful-ways-keep-gym-routine-track/feed/1Gain Muscle and Lose Fat: A Beginner’s Guide to Reverse Dietinghttps://bodyweightcoach.com/12/guide-to-reverse-dieting/
https://bodyweightcoach.com/12/guide-to-reverse-dieting/#respondSat, 16 Dec 2017 16:01:07 +0000http://bodyweightcoach.com/?p=13213Have you ever fought your way through a weight loss diet with hundreds of days of self-control and calorie counting under your belt, only to watch your hard work go to waste as soon as your eating habits start to normalize again? Are you concerned your diet may be something you have to stick to […]

]]>Have you ever fought your way through a weight loss diet with hundreds of days of self-control and calorie counting under your belt, only to watch your hard work go to waste as soon as your eating habits start to normalize again?

Are you concerned your diet may be something you have to stick to strictly for the rest of your life?

It’s not uncommon for a post-diet crash, but it turns out taking a reverse dieting approach to your eating might be the key to avoiding unexpected rebound weight gain.

The concept of a reverse diet is simple: While you diet, your body slowly but surely adapts to its level of caloric intake through a process known as metabolic adaptation. The process of metabolic adaptation refers to the ways in which your body changes during weight loss and intense training.

With a very strictly controlled flow of calories to work with over long periods of time you will naturally start to adapt to the energy available to you. That’s a good thing when it comes to shedding pounds and there’s nothing inherently wrong with being a more efficient calorie consumer.

When it comes to getting back to eating proper full meals after a restricted calorie diet, however, it’s a different story entirely.

Reversing Your Diet: A Primer

The foundations of metabolic adaptation are well researched and understood in a number of areas, so taking this into consideration is vital for crafting a solid diet plan.

You may shed pounds quickly in the early stages of your diet and workout routine, but you’ll probably see some tapering off as the weeks go by.

Over time you might stop losing weight altogether, leaving you at a weight or muscle plateau you’re unable to overcome.

Beating this requires a touch of foresight on your part. Your diet plans will change as your diet continues, for better or worse, and knowing this ahead of time can make the transition easier.

Good news, though: You’ll be able to eat more as you go!

Make sure you’ve already got a decent handle on your workout routine and a knowledge of your exercise limits, as well as any equipment required to handle those needs.

Exercise equipment may be important, but kitchenware is just as vital when you’ll be preparing food for yourself. Make sure your cookware is solid. You might want to think about getting a pan that will last throughout your cooking spree without burning your food.

Planning A Dietary Shift

Diet shifts are generally necessary when you start seeing difficulties maintaining your weight after extended periods of calorie-watching and exercise. Therefore, starting to eat hearty meals again will be a pleasant and welcome change in your dietary routine.

Slowly but surely, you’ll work your calorie intake back up by eating more to a higher level of maintenance but not so quickly that your body has a chance to put those calories to work storing excess fat.

Your reverse diet will take time, but it’ll also give you a chance to get back to eating foods you really enjoy. Keeping a flexible meal plan while reverse dieting gives you a better chance of coming out with a more desirable body structure and more muscle.

That’s a good train of thought to follow because it will motivate you to keep striving.

Make sure you’re still taking in enough protein and nutrients to power your exercises while avoiding going too heavily into carbs on a daily basis. The perfect post-workout ratio is 30 to 40 grams of carbs to 10 or 15 grams of protein.

Just know that it’s fine to have a slice of pizza here and there. It’s better to take in a bit of cheat food than to give up on your diet entirely and gorge the most sugar-laden foods you see.

However, make sure not to exaggerate with cheat days and start having them once or twice a week. A slice of pizza once or a small serving of fries once a month is fine, but anything more than that certainly isn’t.

Achieving a Healthy Balance

Around twenty percent of your calorie intake needs protein-based with the rest of your diet falling to your discretion. This helps your body self-regulate naturally to taking all those calories back in again.

If your goal is to work more fat back into your diet or to reintroduce carbs when you’re not performing strenuous activities, this is beneficial for resetting your body’s calorie intake abilities. Leafy greens, protein-heavy meats and low-calorie fruits are always going to be a better choice than pre-packaged meals soaked in sodium and preservatives. Eating organic and nutritious meals powers your body with clean energy which you can use both in your workouts and your daily life.

Remember that your goal is to help your body re-adapt to normal eating. It’s not an excuse to go crazy with foods that will hurt your waistline.

In short: Increase your daily caloric count by around 150 calories. Keep this up for a week, then increase by another 150 until you start to notice changes in your weight.
Find the appropriate calorie count that keeps your body healthy and in shape while also giving you the energy you need for the day. Don’t start eating everything in sight.

Conclusion

A diet doesn’t have to be a permanent or intimidating part of life.

Sometimes taking a reverse dieting approach is just what your body needs to adapt to life after a restrictive calorie intake. You’ll feel happier for adding all those calories back into your meals once your weight is healthier and your diet is less restrictive.

Any excuse to eat more of the foods that you enjoy is a good excuse, right?

]]>https://bodyweightcoach.com/12/guide-to-reverse-dieting/feed/0How To Bake The Perfect Snatchhttps://bodyweightcoach.com/10/how-to-bake-the-perfect-snatch/
https://bodyweightcoach.com/10/how-to-bake-the-perfect-snatch/#respondWed, 04 Oct 2017 19:38:09 +0000http://bodyweightcoach.com/?p=13177Via Depositphotos.com No, this isn’t some new dessert that you are dying to try. This is the good, old-fashioned Olympic Lifting Snatch, something that many trainees practice for years before mastering. That’s not unlike a hard dessert to bake. You need to have the right equipment, right ingredients, and right order of operations. Messing one […]

No, this isn’t some new dessert that you are dying to try. This is the good, old-fashioned Olympic Lifting Snatch, something that many trainees practice for years before mastering. That’s not unlike a hard dessert to bake.

You need to have the right equipment, right ingredients, and right order of operations. Messing one of these things up is a surefire way to ruin your dessert or your Snatch technique in this case. So, since the Snatch can be as delicate as a baked treat, let’s look at it as a recipe to set you up for success.

Necessary Equipment

This is the oven, pots, and pans of your Snatch recipe. However, the equipment isn’t as necessary as a baked food. These items are optional, but you don’t see many high-level lifters without them:

Olympic Weightlifting Shoes

Weightlifting Belt

A Barbell designed for Oly Lifting

Weight Plates at the standard 450mm diameter

If you have these, you are ready to get started. Obviously, the only necessary items are the bar and plates, but the others make life easier, like having a stand mixer instead of whisking everything by hand!

Ingredients

Starting Position

1st Pull

2nd Pull

3rd Pull

The Ascent & Completion

These 5 ingredients are actually the 5 different phases of the Snatch. Master them all and you’ll master the technique!

The Steps

Starting Position

Your feet are to get set first. You want to take a jump-width stance. What this means is that the width of your stance should be the natural width that you’d take to perform a maximum vertical jump. For the majority of people, this means that their feet are going to be between hip and shoulder width.

Next, you need to get your hands on the bar. First things first: if you are serious about baking the perfect Snatch, you should be using Hook Grip. It’s the best way to go. Practice with it until your thumb stops hurting as bad! Your hands should be placed at a width where when you stand straight up with the bar, the bar is sitting right at the crease in your hips with your arms straight. Basically, you should be able to hinge at the hips with the bar at your hips without the bar moving or your arms bending.

A simple addition to proper technique is to engage your lats. Simply squeeze your arms to your armpits as this will flex your lats and keep a tight upper back, which is necessary for the Snatch.

Last, but certainly not least, is your hip and knee angle. Your chest should be up, the bar directly over the balls of your feet, and your shins close to vertical. Keeping this form creates the right angles for your hips and knees.

Getting your feet set, grip set, lats engaged, and the right angle down to the bar is the only way to ensure the perfect baked Snatch!

1st Pull

The 1st pull is the pull from the floor to your knees. Your chest and hips should rise at the same rate with your shins continuing to stay vertical. During this pull, the bar should be very close to your shins as it continues to rise. Your lats should stay engaged throughout.

2nd Pull

This is the pull from your knees to your hips. You want to explode your hips forward and create momentum to pop the bar up to make room for the 3rd pull. As your hips are exploding forward, your upper body is moving towards an upright position. The end of this pull is a triple extension, ensuring that your hips, knees, and ankles fully extend at the same time to ensure the most force is being put into the lift.

3rd Pull

This is where the bar has already made contact with your hips and you are pulling yourself under the bar to receive it in the full Snatch position. Your feet have probably left the ground at the end of the 2nd pull, so getting your feet planted and squatting under the bar at its peak position is the main concern. Ideally, you want the bar to be at its peak in your lowest Squat position. If you catch the bar high and simply ride the bar down to the full Squat, you are leaving weight on the table with less-than-perfect technique.

The Ascent & Completion

You should be at the bottom of the Snatch with your arms completely locked out. Before you even think about attempting the ascent, it’s time to take control of the barbell. You shouldn’t be wobbly at all when you ascend, so take your time to steady yourself under the weight. Once you are under control, explode up, just like you would in an Overhead Squat. Ensure that your arms stay locked out and hold the final position to lock in the successful lift!

One thing to note: if you mess up one step, the rest of the steps can be perfect and it still won’t result in the perfect Snatch. You need perfection from beginning to end to impress people with your newfound dessert! Master one step at a time if that’s what it takes to ensure success.

Tip for beginners

If you have little-to-no experience with the Snatch, it’s best to start working on technique before worrying about adding on weight. Start with PVC pipe to learn the technique and gradually move up to an empty barbell. Also, another tactic that is useful when mobility is a limiter is to practice Power Snatches and ride it down into a full Overhead Squat before ascending.

Final Words

Congratulations, if you followed along and practiced as you learned, you just baked the perfect Snatch! Enjoy your treat and continue practicing to ensure that you continue to master your recipe.

Don’t worry if you can’t bake the perfect one on your 1st or even 100th try. You didn’t make the best homemade brownies on your first attempt, and they aren’t half as difficult as a Snatch. This movement is the masterpiece of the dessert table. It’s a culinary wonder. It takes people years to master it, so practice and keep improving. Just as with any recipe, you’ll find slight adjustments that work much better for your personal recipe, like different cues and slightly altered techniques.

]]>https://bodyweightcoach.com/10/how-to-bake-the-perfect-snatch/feed/05 Unhealthy Sleep Habits You Didn’t Know Abouthttps://bodyweightcoach.com/09/5-unhealthy-sleep-habits/
https://bodyweightcoach.com/09/5-unhealthy-sleep-habits/#respondTue, 26 Sep 2017 20:57:46 +0000http://bodyweightcoach.com/?p=13165Unhealthy sleeping habits inhibit the quality of sleep, and that would be the reason why most individuals experience fatigue, drowsiness during the day, and poor concentration. A recent survey revealed that people with a high risk of suffering from insomnia engaged in rigorous activities before sleeping with90% watched the television, 43% performed household chores, while […]

]]>Unhealthy sleeping habits inhibit the quality of sleep, and that would be the reason why most individuals experience fatigue, drowsiness during the day, and poor concentration.

A recent survey revealed that people with a high risk of suffering from insomnia engaged in rigorous activities before sleeping with90% watched the television, 43% performed household chores, while 33% used their computer, tablets, phones, and other devices.

All such sleep habits hamper the quality and quantity of sleep that the body requires. Here are other unhealthy sleeping routines you did not know about.

1) Oversleeping on Weekends

Most people look forward to the weekend because they can sleep longer. As it turns out, sleeping a few extra hours during the weekend is unhealthy, especially if you have a regular sleeping regimen throughout the week.

A study conducted by researchers at the University of Arizona reported that changing sleeping habits during the weekend disrupts the normal sleep patterns.

After analyzing 984 adults aged 22-60 years, the researchers found a link between changing sleep routines and ailments like depression and heart disease.

The habit causes a social jet lag, a phrase used to describe the difference between the interval when the body wants to take a nap and when it goes to sleep.

The study revealed that every hour of social jet lag during the week increased an individual’s likelihood of suffering heart disease by 11%. So, if you are used to sleeping at 10 p.m. and waking up at 6 a.m. during the week, you should stick to this routine during the weekend also.

2) Surfing Before Bedtime

Phones, tablets, and other electronic devices have become an integral part of our lives. In fact, for most of the people, the phone is the first thing they check after waking up and the last thing they scroll before sleeping.

Some people complain of mild hip pain from mattress as they often adopt bad sleeping postures when using the gadgets.

However, exposure to the blue and white light emitted by these gadgets before sleep inhibits the production of melatonin, a hormone that causes the body to sleep.

As such, the body takes longer to fall asleep, and there is a disruption in the function of other organs. Additionally, this distortion of the circadian rhythm leaves your brain distracted and impairs memory the next day.

Furthermore, melatonin levels that are caused by the blue light increase the risk of suffering depression, poor eyesight, breast, high blood pressure, prostate cancer, and obesity.

In fact, researchers are now investigating whether blue light leads to the development of cataracts. Long-term effects of continued exposure to the blue light leads to the accumulation of neurotoxins, which make it harder to sleep.

3) Drinking Alcohol

Most people tend to guzzle a glass of wine or other alcohol-laced drinks before retiring to bed. Of course, taking red wine is healthy for the heart, but it accounts for unhealthy sleep habits.

Though alcohol allows healthy individuals to fall into deep sleep faster, it minimizes the rapid eye movement (REM) sleep. The more glasses of wine or alcohol you take, the more pronounced the effects.

Rapid eye movement sleep occurs ninety minutes after the body falls asleep. During this stage people, dream and the body goes to a restorative mode.

This distortion in the REM sleep leads to poor concentration, daytime drowsiness, and robs you of the required sleep.

Some people use alcohol as a sleeping aid, which results in its dependence. Relying on alcohol to fall asleep increases the likelihood of talking during sleep, sleepwalking, and memory interference.

4) Taking Naps during the Day

Humans are designed to have a monophasic sleeping pattern- one night’s sleep of seven to nine hours.

While daytime naps help relieve drowsiness and improve performance, they often distort the normal sleeping schedule. It is especially the case when they become frequent and at odd hours of the day.

Experts recommend napping between noon and 3 p.m. as it coincides with the regular circadian rhythm.

Napping any other time, say in the morning or late in the afternoon deprives your body of sleep during the night. The naps should also not be longer than twenty minutes.

Some people with rigid schedules, however, prefer taking regular naps during the day; say six to eight naps that each last for twenty minutes.

Such sleep cycles are also referred to as Uberman sleeping routines and can be detrimental to one’s health. While the body gets to sleep for two hours in total, the cycle creates an inflexible waking and napping cycle.

5) Not Unwinding before Bed Time

Stress becomes cumulative during the day, making it difficult to find sleep at night. As such, individuals should unwind before going to sleep to help the brain relax. It shifts your thoughts from work and rids of issues that may be causing anxiety.

The best way to unwind involves writing all the things you need to do the following day. It helps empty the mind, and the brain does not have to linger on those issues during the night.

Conclusion

Remember that a restful sleep is important for an individual’s health. As the saying goes, a good night’s sleep can cure anything or solve almost any issue. So, the next time you twist and turn in your bed for no apparent reason, do keep in mind that healthy are applicable even in matters of sleep.